Made Time for Me!

As a woman I'm a natural nuturer. Everyone and everything comes before me. There's work, my husband, two kids, the dog, household chores, family, and friends. Balancing all those responsibilities  there's little time left for myself, but this year that's changing.

Even if it's nothing but looking myself in the bathroom for ten minutes. I vow to take time each week, and spend it on me, myself, and I. I did that today and it was simply amazing. Yes I could've been doing a million and one other things, but instead I choose ME! I looked myself in the bathroom, lit a candle, turned on some music, and created my own personal oasis. I needed that. My body definitely needed it. Mentally and spiritually I need that 30-40 minutes of peace and quiet.

I don't have it all figured out quite yet, but again somehow someway I'm getting back to me.

Goals vs Resolutions

I'm a firm believer that there are two types of people in today's world. Those with the glass have empty, and those with the glass hall full. One can also say the same thing with goals and resolutions. I'm sure we all know plenty of folks that this applies too.

Take yesterday we somehow got on the subject of New Year's at lunch. One colleague went off on a tangent about all these resolutions she was making for 2017. Then there's me giving her serious side eye (don't judge me I'm working on that), like seriously!?! Yeah I get it...to each their own, but personally I don't believe the tired and true New Year New Me. A lot of it has to do with the five years I spent working in the fitness industry. Like clockwork, the fitness center would be empty from mid  November until that first week of the new year. We ran specials, the place was packed, and by the end of February it was back to the "regulars".Usually those who didn't make any resolutions. They did however have a handful of goals there were striving towards. That's me. I'll be the first to admit my life isn't perfect. There are quite a few things I  want to accomplish in 2017, but changes....negative. I'll stick to plugging away at the things that I can make an honest approach at improving my overall well being. That isn't to say I don't write things down. I just don't feel the need to make this laundry list of items I resolve to change, and within a few short weeks I'm back at square one.

This right here sums up my 2017 (and probably every year there after)

Do you typically set goals or resolutions for the New Year? Either way I would love to hear more on your approach going into 2017. Feel free to drop me a line or two.

Be Well,
LaToya

Monday Musings

I'm in a bit of a funk this morning. I haven't ran in Lord knows how long. I've been eating like crap, and its been even longer since I logged into MyFitnessPal. Things at work are not all that great. I have mountains of laundry that needs to be done. I'm drowning in student loan debt. I'm not even in the spirit of the holidays. I can go on and on.

Despite all of this......

Oh yeah and my Cowboys are 8-1. Happy Monday peeps 😊

Wellness Wednesday: A Really Good Place

Whew! Can someone please explain why this year is just flying on by? I mean really, the ball  just dropped about a week ago.

So besides not being able to get a grip on time, I'm in a really good place. Life has really been on the "up and up." I attribute this is growing sprititually, and finally finding a church that my entire family enjoys.

It's also been great returning to work full-time. I'm a heck of a lot happier. The kids are adjusted to our new schedules. Things have been great with the husband. Life is grand.

To God be the glory!

Be Well,

LaToya

Do What you Want, With your Hair!

I've been debating this post for a long time, and besides it being Wellness Wednesday, and I've been slacking with my blog; it's well over due.

Before I delve into the topic, "let me clear my thoat." Ahem!  Those who (really) know me, know I couldn't give a rat's tails if you're White, Black, purple, green, rich, poor, gay, straight, Muslim or atheist, but what I do have zero tolerance for is BS and shaming. Both of which has my radar buzzing out of control this morning. 

In case you haven't seen or heard, there's a movement going on nowadays, and it's deals with a pressing issue that's near and dear to the hearts of most (not all) women- our hair. I get it, honestly. Our hair (next to our man and/or children) is our everrrthang. If our hair ain't right, we ain't right, and ain't nothing going to be right. Can I get a RIGHT! That my friends, isn't the issue, nor my point. It's the shaming over hair that I cannot stand.

This hair movement, particularly with "naturalistas" is the new light skin vs dark skin. And again, I'm all for it if that's what your heart truly desires. However, the countless rants about natural being the way to go must cease and dismiss ASAP. I'm sure I'm not the only one who has seen the comments on some of these social media sites. Listen natural is not for everybody, and is not the only option for healthy hair. 

If you chose/ choose to go natural, that's great! If you chose/choose a relaxer (like myself) power to you too. If you chose/ choose wigs, extensions, locs, braids, etc that's your prerogative. Embrace it! Rock it! Flaunt it! Long as it's healthy (and cute of course) Do whatever you want, but don't shame others for not making the same choices you did or did not. DO WHAT YOU WANT, WITH YOUR HAIR!

Let's lift each other up, not tear one another down. Cause at the of the day who really cares about the 50 million products under your bathroom sink, or wash days, or curl types? I for sure as hell don't, and am tired of seeing sisters being shamed about what they chose to do with their hair. 

As you can see from my pics, above I like versatility. While my hair is worn mostly in its relaxed state, I do enjoy switching it up. Yes it's been fried, dyed, and blow dried. At the end of the day it's healthy, and I do what I want with my hair. No shame or shade!!! 

I would love to hear from ladies everywhere. What styles are your favorite? Do you shame or have been shamed for your hair choices? Comments, please!!!

Be Well,

LaToya

Choices

Geez it's been forever since I've had the moment  to get in a Wellness Wednesday post. Life happens (right!?!) Let me back track for a minute. My fall training came to a halt several weeks ago. In short- I'm so over the training and falling in/out of love with running. I've blown way too much money registering for races, and losing momentum that I finally figured out I just don't like races. I would much rather just go for a short run, clear my head, and pick of the pieces- ya know what I mean???

Then there's been my inconsistent work schedule, family obligations, and dare I say just down right laziness. All of which has damped my mood as of late.

Major lesson learned: comparison is thief of joy. Now that I got that rant out of the way, on to my point. Through all of this, I learned I have been self sabotaging myself about my choices (and lack thereof). I could go on and on about a million and one excuses, but last time I checked that never got anyone anywhere. So now that I've recognized what my issues are, the solution is pretty simple - better choices.

Yes, I'll have good and bad days, but overall that's my focus. It's more than just a number on a scale, or my pant size, or how many calories I've consumed…bottom line is I have to make better choices. So right now (and moving forward) I'm choosing to take a split second, and think twice before doing everything. Maybe that means choosing to pack my lunch instead of going to the cafe' or walking my son up the block to school instead of driving. Whatever it is my mind is set.

After all I'm pretty confident that the sum of these better choices will bring me closer to the results I've been desiring.

Be Well,

LaToya

Fall Favorites

Happy Wellness Wednesday! I awoke this morning with a little extra pep in my step, because I absolutely ❤️ fall.

Ask any fall baby and I'm sure they would agree. Yeah the days are shorter, but it's truly my favorite time of year. I love the cooler, crisper air and warm, earthly colors. I look rocking sweater, scarfs, and boots. Its also means Football Sunday's and southern comfort foods. 

Most importantly I love fall for the physical activities. Walking, hiking, running, pumpkin & apple picking!!! Heck I even love raking leaves (only time of year I help my husband with yard work)

What are your favorite fall activities?

Be Well,

LaToya

Wordless Wellness Wednesday

Be Well,

LaToya

Not about the Miles

Sometimes it's not all about the miles. I was supposed to meet up with BGR! this morning, but opted not to. I was up on time. Clothes laid out. I just wasn't feeling it. 

As the excuses raced through my head, I knew I wanted (and needed) to do something. I just wasn't up for the companionship today. The last few days (weeks really) have been rough. Normally in times like this, I would not even think twice about lacing up. Food is usually my comforter.

Today was different. I laced up. Solo. It wasn't about the miles. I didn't get care about the route or my pace. I just needs to be out there. To clear my head. To connect with nature, and the many blessings God has bestowed upon me.

I took in the scenery. I stopped and smelled the polluted air. I thought relationships and goals. In just that short walk around the reservoir, my mood was uplifted. And the best part was it was not about the miles.

Be Well,

LaToya

Mind over Matter: What Motivates Me?

What a hectic week I've been having. Due to some personal issues, I've been in a funk this week and the timing couldn't be any worse. I'm about 3-4 weeks into my half marathon training, and haven't done anything since last Saturday.

Nonetheless, I'm confident I will overcome these issues; well at least get back on my fitness routine. Speaking of overcoming things, the prompt for this week's sweat pink pro has to do with motivation and goals. 

1). What are your current fitness and healthy living goals? What's your strategy for staying on track with achieving your goals? My current goal is to be a healthier me. When I think of a healthier me, it's not about a specific weight or size anymore, but just being more well-rounded and committed to a healthier lifestyle. Those components include my spiritual being, making healthier food choices, physical activity, and my physical and mental health. In short wellness; hence the name of my blog LaToya Lives Well. That's what drives me and gets me out of bed each morning. My strategy for staying on track includes setting realistic goals and constantly evaluating them. 2). How do you keep up your motivation? Have you ever hit a mental wall, and if so, how did you overcome it? I have always been a self-motivator, so the keep up is not usually an issue. I've hit mental and physical walls, several times- that's life. Thankfully my faith, a supportive family, and my personal drive to never give up as allowed me to continue to keep pressing on. I hope sharing my experiences has motivated you to keep pursing your goals, regardless of what you maybe dealing with in your everyday life. Be Well, LaToya

Wellness Wednesday: What's New and Newsworthy?

Extra, extra, read all about it! Okay, maybe that's a bit far fetched. Happy Wellness Wednesday! I don't have a particular topic in mind for my weekly post, so I thought I would share what's been going on lately.

In case you missed it, I was recently named an ambassador for the Annapolis Running Classic. Don't forget my discount code LYREF15 saves you 10%. I've also been participating in the RRS Photo Challenge on Instagram. Be sure to follow my page @latoyaliveswell! Just this past week, I was selected as a winner, and will be receiving a gift card to there store.

Other than that, life is life. I've been running a lot more consistently; trying to base build for all my fall races. My nutrition has not been the greatest, but I'm been tracking daily in myfitnesspal.

As a matter of fact, I'm on sixteen day streak!!! Speaking of streaks. That Summer Run Streak I mentioned a few weeks ago…..negative. I think I made it the first four or five days, and that was all she wrote.

These days, I'm enjoying my summer with family and friends. It's been great having some extra time with the kids, since they are out for summer. We're looking forward to a few upcoming getaways.

Oh and last but not least, I got a new pair of running shoes. I was coming up on my mileage, while we were at the outlets a few weekends ago my husband got me these New Balances.

First time ever not running in my asics. I've only ran in them once, but thinking I may take them back. I love the fit/comfortability. The color is a little plain for my style, but the price was right. I think they're too big for me. Normally in I size up a full size, but these feel too big. It could all be in my head, I'm just nervous about my first shoe purchase outside of an actual running store.

Anything new and newsworthy you have going on?


Be Well,

LaToya

Wellness Wednesday: National Running Day Edition

Besides it's being Wellness Wednesday, I'm ecstatic about today because it's National Running Day. For us runners it's truly like a holiday! Many of us will celebrate with purchasing gear, registering for races (who doesn't love a great discount), and of course running.

One of the many things I love about running is the community. I've connected with so many people, all different walks of life, and we've bonded over one thing. Sometime last year I connected with Kristen as we both were ambassadors for the St. Michael's Running Festival. She's also a fellow SPA sister, who came up with an awesome interview for us to acknowledge National Running Day!

1. Why do you run? I run for my sanity. Yup that "runner's high" that we brag about is definitely true, and addicting. Trust 2-3 days without a run, and those around me can notice a difference, and it's more than just waking up on the wrong side of the bed.

2. How do you plan to celebrate National Running Day? With a run of course! I'll also probably take advantage of all the great discounts that will be offered today. 

3. How many miles have you run so far this year? 105.84 (didnt start until Mid April)

4. What big events do you have on the race calendar so far this year? I'm planning to tackle my fifth half-marathon R&R Philly and my largest distance ever a 25k!

5. Before I leave for a run I must have: Earrings, lipgloss, and cute running shoes. 

6. Do you have one favorite app to track your runs? I love MapMyRun! It's the first and only run app I've ever used. Plus, as an added bonus when I run with my Garmin my data auto syncs.

7. Who is your favorite running partner? The lovely ladies of BGR! 

8. What races have your run so far this year? Not a huge fan of races; 3-5 a year and I'm good. So far I've run the Brigance Brigade.

9. If you had to give someone one piece of advice about running what would it be? Your pace, your race (or run)!

10. Describe your relationship with running in one word: Growing

Wellness Wednesday: Much Needed Rant

Happy Wellness Wednesday folks! What a glorious day it is, and after my 10 day vacation, I'm happy to be back to my weekly post. As the title implies, I don't really have too much of anything to say, so please forgive me in advance if this makes no sense.

So on with this rant.....first I'd just like to give a shout out to Maureen & Rina! It was great connecting with these ladies for the #gowellnessday link-up. I'm going to miss the camaraderie, but thank them both for helping me become a stronger blogger. I wish them, and the other ladies, nothing but the best Until we meet again!

I myself have been struggling to make up my mind, about keeping up my blog and my facebook page. Personally, I get better responses from Twitter and Instagram, so we'll just see what the future holds.

Other than that, I'm just living life. Still on my journey to improving my overall well-being.

Wellness Wednesday: BurnThis Ambassador

Happy Wellness Wednesday! Again this week I'm linking up with the #gowellnessday ladies.

I'm also proud to announce that I am now an ambassador for BurnThis. I'll be sharing my personal health & fitness journey on their personal mobile app. It's a honor to be apart of this #fitfam. In support of me (and thousands of others) download the app today! 

So what exactly is it? BurnThis is a "pinstagram" where users share pics and messages in hopes of inspiring others. 

Wellness Wednesday: Real Women Move

It's been a hectic Welłness Wednesday, but nonetheless a blessed one. I just received some pretty awesome news. Beginning the week of May 11th, I'll be joining my fellow SPA (sweat pink ambassadors) sister for an amazing movement. 

Founded by Skirt Sports CEO Nicole DeBloom embraces women of all shapes & sizes and promotes an active lifestyle.  Be sure to follow my Instagram account @latoyaliveswell for my personal #realwomenmove pics.

So far this week, I've moved as follows:

Monday: 20 min Arc Trainer & Strength Training

Tuesday: 3 mile run

Wednesday: 25 min Arc Trainer, Strenth Training & Core

Hope you'll join me and women across the globe for this awesome campaign.

Be Well,

LaToya

Wellness Wednesday: Spring Happenings

Happy Wellness Wednesday. I wish I had something new and newsworthy to share, but unforunately that just is not the case. Nonetheless since I have a few moments to spare, I figured I'd share what I've been up too.

 Spring has offically sprung, and life has been a bit of a frenzy lately. Making career decisions, trying to reestablish my running base, finding quality time with the hubby, taking on new Personal Training clients, and of course raising two bubbly preschoolers.

So those March Goals I shared last month, whomp whomp whomp! Didn't hit my monthly weight loss goal. As a matter of fact I'm up a couple of pounds, but let's just hope that's Mother Nature (and no I'm not talking about the weather). Base building and spring training as been hit or miss. 

I was just getting into the grove with the zero dark thirty runs, and with my new work schedule and spring showers brings beautiful flowers, i haven't hit the pavement as much as I like and need. Which means I've had  to pass on a few races I really was looking forward too. 

For now I'm just hoping to keep up with life as it comes. I have upcoming vacations, anniversary, birthdays and graduation milestones. Hoping to pick back up with regular tracking. Oh and then there's cleaning. After all what's spring without spring cleaning???

Woosah! Thanks for reading my rant. Now what's on your plate this Spring?

Be Well, 

LaToya

Wellness Wednesday: My Favorite Health/Fitness App

Happy Wellness Wednesday! Last week was quite hectic for me, so I missed my mid week post. Nonetheless, I'm back linking up with the #gowellnessday crew! I had a hard time choosing which prompt to select this week, but I'm going with the my favorite health/fitness apps.

I pretty much only use two health/fitness related apps: MyFitnessPal & Map My Run.

I started using MyFitnessPal about a year ago. I use this app to track my daily food intake. It's simple, free, and provides a conveient way for me to pay closer attention to my nutrition needs. New user (after downloading the app of course) will start be creating a profile. The app prompt you to make wise weight loss goals based on your BMI and 1-2 pounds a week. From there, you'll track your food choices after consumption and log them into the app. It's a great accountability tool and my favorite feature is the frequent progress reports which tell you based on your intake/output how long it would take you to reach your goals.

I believe MapMyRun was the first app I ever tried, and I've been using it since 2011. As the name implies, I use it to keep tabs on my runs. I love the detailed reports, and being able to chart my progress from when I first started running until now. I also use this app, to track my other workouts. So whether I'm taking a stroll around the block or a P90X video, I log my physical activity into this app.

Recently, these two groups partnered, so now if I log a workout in MapMyRun it syncs into MyFitnessPal, and gives me credit towards my daily caloric goals.


Do you use either of these? What health/fitness app (s) are your favorite?


LaToya

My Typical Eat Deets

It's my favorite day of the week, Wellness Wednesday! Today I'm back linking up with some pretty awesome ladies, who like myself have embraced living a healthier lifestyle. For my prompt this week, I've chosen to describe a day of my normal meals.

Amongst the many hats I wear, I am a Fitness Nutrition Specialist (FNS) and will be the first to say that my eating habits are not the best. Nonetheless, here are my typical eat deets!!!

Breakfast: (7:00-7:30am)

• I start each day with one cup of water. Then it's  oatmeal- my go-to breakfast. Lately it's been Instant Oats with Flax. If that's not on sale I'll buy a similar product from Wild Harvest Organic. Between breakfast and snack time, I'll drink another cup of water.

AM Snack: (9:30-10:00am)

• My morning snack will usually depend on my mood, and when my last grocery trip was. Most days its a piece of fresh fruit (apple, banana, or orange) or a yogurt. 

Lunch: (12:00-12:30pm)

• Soup, salad, sandwich. I so frequently pair a salad with a sandwich or a soup and a sandwich, my former staff made a song about how boring and predictable my lunches are. Whether I'm packing from home or making a Panera run it's usually two out of the three. Almost always paired with water. 
  

PM Snack: (2:00-3:00pm)

• I have one rule for my afternoon snack, and that's anything 150 calories or less. This one always varies, and is where I get to munch on some of my cravings. Green smoothie, protein shake, ultra thin pretzels, raw veggies w/ ranch, and the 100 calorie snack packs are my faves. 

Dinner: (5:00-6:00pm)

• Meat, starch and vegetable. That's how I was raised, and its pretty much stuck. One thing that has changed since the new year is if I do want a second helping it MUST be a vegetable. I also try to keep my starch to sweet potatoes and load up on the vegetables. 
  

90% of the time I log every single thing that I consume into MyFitnessPal. I also record all my cardio activity. Each day I drink about 2 liters (still not enough) of water. Once in awhile around 7-8ish I'll be in the mode for another snack and I try to keep that around the 100-125 calorie mark. My caloric range is typically 1200-1500 Sunday-Friday. Again my eating is far from perfect. Yes, I eat pizza, burgers, and carry out chinese once or twice a week, but most days (gotta love that 80/20 rule) this is it. 

So there you have it, my typical day's worth of eat deets (details) .

Do you break your meals down into 5/6 smaller portions? Drop me a line or two. 

For more on the Wellness Wednesday link up, contact Maureen or Rina.

Be Well,

LaToya

Wellness Wednesday: It's Not a Diet, It's a Lifestyle

Happy Wellness Wednesday! Once again this week I'm linking up with Cute Coconut & Scoops of Joy  for an awesome #gowellness post. So the topic I chose is : Are You a Diet Queen?

As my title implies, definitely NOT! In fact, I hate (and i don't use that word often) the word diet (aka the "d word). I do however promote and try my best to make  better lifestyle choices. Now as far as nutrition is concerned, no I do not follow a specific diet. Nor have I been one to yo-yo, and try whatever the latest fad is on the market. I'm all about choices, because after all isn't that what this life thing is really all about?

So what lifestyle nutritonal choices do I make?


1. NO DIETS: Aside from this post, the "d word" is not even in my vocabulary.

2. Meal Planning: There's so many different angles to touch on when it comes to meal planning (that's a post in itself), but the bottom line is planning my meals works for me. I usually plan my family meals for the week, as well as what I'm going to eat throughout the day.

3. Choose Wisely: That to me is the major difference between a diet and a lifestyle. For me to say, I'm eliminating this or that, probably isn't going to go over well. Rather I make better choices when it comes to what I put in my body. Simple substitutions such as more water less sugary beverages, cooking instead of passing though drive-thrus, holding the mayo, etc can truly go a long way. Also, if I know I'm going out to dinner, I'm mindful of what I eat earlier in the day and will take a look at the menu ahead of time so I have an idea of what the options are. 

4. Managing Calories: I wouldn't call myself a calorie queen, but it is something that I am conscious of. I track both my food intake and physical activity in MyFitnessPal. Again it's real, it works for me, and no "d word".

5. Meal Spacing: In a typical day, I eat 5-6 small meals. I also space them out every 90 minutes-3 hours. Throughout the day, I also aim to drink at least two liters of water daily. 

6. Portion Sizes: Until I started reading food labels, man on man I couldn't believe how much I was truly consuming. Understanding portion sizes, and what a cup of something should look like or 3oz of meat, really goes along way.

The aforementioned along with some others that my mind just can't seem to figure out at the present moment work for ME. Emphasis on me; too many people get caught up in what everyone else is doing that they don't realize that every body is different. What works for me may not work for you, and vice versa.

I can say that by not dieting and finding the what works best for my lifestyle has led to me losing and maintaining 30+ pounds of baby weight. Now mind you, I'm still not where I want to be, but when it's a lifestyle there is no race to complete your goals over night. 

Be Well,

LaToya

p.s. Someday I'll truly figure out this whole blogging thing, and will use the correct image/ button

What #NoExcuses Means to Me....

It's week 3 day 2 of the #NoExcuses challenge, and while I haven't been 100% with the daily posts/ prompts I've learned a great deal about myself.

So what does the challenge mean to me? Well just like the title implies, #NoExcuses! That's exactly right, no ifs, ands, or buts about it. 

The funny thing about it is, when the challenge was first announced I assumed I would apply it to my fitness goals. Truth is #NoExcuses has been that and more. Or "all of that and a bag of chips" as we used to say in the 90s. In these three short weeks, I've seen the challenge affecting my personal life as well. Household chores, kids projects, qt with my husband....you name it, I've somehow managed to apply the #NoExcuses motto to it.

A few weeks ago, I wouldn't say that. So I'll keep trucking step by step, day by day constantly reminding myself to get ir done. This challenge has definitely reassured me that this is my life, my journey. I'm taking ownership of everything, and making #NoExcuses along the way.

Be Well,

LaToya